Carbohydrates have a bad reputation, but it’s not necessarily one they’ve earned. Fad diets like Paleo, Atkins and South Beach have fueled a massive dislike of carbs and were primary drivers of the American obsession with going gluten-free, despite the lack of evidence that there are health benefits to doing so (and a growing amount of evidence suggesting that it could be damaging to heart health). Cutting grains out of a diet has become a very popular behavior over the last few decades, particularly among people trying to eat more healthfully or for losing weight.
That said, by cutting carbohydrates out of a meal, it doesn’t necessarily make it healthier. In fact, you might cause yourself to suffer from any of several types of nutrient deficiency by slashing your carbs.
The main problem causing this trend is a lack of understanding of carbs, how they should be eaten and the health and nutritional advantages they offer. Eating complex carbs, particularly for breakfast, can help you to stay full and energized while gaining enough B vitamins, fiber, iron and other essentials. (more…)
The three macronutrients are fats, proteins and carbohydrates. They are the three main components of your food and play a role in nearly everything you eat. Though most of us tend to eat our food based on portion sizes, the amount it takes to make us feel full and how much we like of a certain dish, there is actually more to it than that if you want to reach your fitness goals.
When you’re hoping to become fitter, stronger and improve your performance, the situation changes. Your body has certain requirements and when you want to get the most out of it, you need to offer yourself the best possible balance. That way, your organs, systems and muscles will have everything they need to function at their best so you can get the most efficient results.
That said, there isn’t a specific macronutrient ratio that works for every single person, not even if your goals are identical. The amount you require of each macronutrient differs depending on your goals, your body type, whether you’re male or female, and several other factors. If you want a specific ratio meant precisely for your goals, you may need to consult with a professional such as a doctor, nutritionist, dietician, or physical trainer. (more…)
Fall is here and as the ultra-hot weather is fading away to make it much nicer to head outdoors when you want to get some exercise. Take advantage of this great weather to enjoy the fresh air and sunlight before it gets too cold to want to be out there for long.
It’s all well and good to go to the gym, but when you can take your workouts outside, it’s a lot of fun to do so. It can come with many benefits, too.
Ready to go outdoors for your next workout? Here are 3 great ways to bring your fitness outside while the fall weather is treating us well:
1. Walking – Yes, it sounds simple, but it doesn’t take any equipment other than a good pair of shoes and pretty much anyone can do it. Before you tell yourself it’s too easy or won’t give you the results you want, think again. A great brisk walk for a half hour will plow through calories and fats and will definitely get your heart going. The key is not to stroll. Pick up the pace! You want to make sure you’re walking briskly enough that by the end of it, you’re not able to speak comfortably. Your breathing and heart rate should be too high for that. Walking will give you the chance to see your neighbors, get to know all the little streets in your neighborhood and check out what’s going on in your area. When you walk on a regular basis, you’ll be surprised at how your perspective changes about the place you call home. (more…)
You’ve come a long way. You’ve cleaned up your diet. You exercise on a regular basis. You’ve been feeling great about yourself. You may even be wearing all new clothes because the old ones are just too big. Frustratingly, though, you can’t seem to lose the last 10 pounds. It’s as though you’ve used the scale so much over the weeks or months (or even years) that it’s broken.
Is there a reason your progress has ground to a halt? Is your body ever going to let you lose the last 10 pounds? Of course! You just need to overcome that aggravating unspoken weight loss rule that says that the last few pounds are more challenging to lose than all the rest of the weight you’ve lost, combined.
Fortunately, there are a few adjustments that you can make to your current strategy to make sure you can lose the last 10 pounds and get yourself ready to begin a maintenance plan (after you’ve done some thorough celebrating from having reached your goal, of course). (more…)
Hitting a weight loss plateau is really common and should be expected. You might find that you are losing weight really well, and then all of sudden, you stop shedding those pounds at the same rate, if at all. To learn more about why your weight loss can stall, along with a few tips on how to overcome this, check out the tips below.
When you first start losing weight through diet and exercise, you might notice that your weight drops substantially over the first few weeks. This is mainly because you have cut back on your calorie intake and your body needs to get additional energy by releasing glycogen. This means that a lot of the weight that you lose at first is nothing more than water weight, because glycogen is made from water. As a result, your weight loss can stall. (more…)